i wish, but he's moved on to bigger and less gay things
I am a monk and do not have access to any weight liftingi equipment.
I have read a lot about 'the cream' and 'the clear.'
what is the best way to gain some muscle mass in lieu of the above?
I am 65 and little or no muscle mass left. I also have a bad back from my time in 'Nam plus some pinched nerves.
I've tried some exercises without any equipment to help build up the core muscle groups but no effect.
a 65 y/o monk that served in Nam? no more salvia for me.
I agree with this. I used to do a 5 day split, now I do a fullbody HST type routine, 3 days a week, and I'm seeing more gains this way.
Mostly all compound excercises too btw, with a lil bit of isolation thrown in, not much though.
Incline Bench - 3 sets
Clean + Press (from deadlift position) - 3 sets
BB Curl - 3 sets
Deadlifts or Romanian Deadlifts - 3 sets
Elevated Cable Rows - 3 sets
Cable Push downs - 3 sets (drop set on each)
Squats - 3 sets
+ another random bicep excercise sometimes
Then I throw in some incline DB press to work my chest a bit harder, my weak spot.
Also, I do maybe 50% of my 1 rep max on each excercise. I don't go too heavy, maybe just for 1 set I will sometimes.
I do the same routine 3 times a week, but I will alternate the order of it and change things around like incline bench one week, then flat bench the next, etc... I do this eod with 2 days off end of week and I'm completely loving this over my old 5 day split. I agree that this type of routine keeps your various muscle groups in an anabolic state longer than waiting a week before working that group again. Actually, studies show this to be the truth, it's not just an opinion. Not really getting stronger very quickly this way, but I'm growing. Oh, and I'm usually sweating much harder than anyone else in the weight room, mainly from the intensity of this type of routine.